2020-10-28 Fitness OptionWorkout:21-15-9DB snatch



Fitness Option
Workout:
21-15-9
DB snatch
Lateral Burpee Over DB

Straight into

AMRAP in 8mins
12/8 Cal Bike
10 DB Single Arm OH Squat (Scale to goblet squat)
8 Burpees


Fitness Option
Overhead Squat
5-5-5


PART C
PART C
For Time
5-4-3-2-1
Snatch

(65%,75%,80%,85%,90%)

*Percentage based on your heaviest current Snatch PR (I.E Power OR Squat)*
-10minute cut off


PART B
EMOM for 10mins
1 Power Snatch
+
1 Squat Snatch


PART A
Overhead Squat
3-3-3
*3 Second Tempo down + 2 second Pause +1 Second Up *
-not aiming to max out, working on good position.


Skill Piece
5 x 3 Hip/Knee To Bar Drill
https://www.youtube.com/watch?v=UzIAr_iDi0


Accessories
Banded Hamstring Curls
15-15-15-15


8 rounds For Max Cals
30 seconds ON
15 seconds OFF
-Your choice of machine.
*can go super hard, or treat as a recovery workout*

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